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The best vitamins for vision: complete guide to maintain the health of the eyes
Vision is one of the most valuable feelings that allows us to perceive the world in all its glory. In the modern world, with its screens and a tense way of life, the health of the eyes is subjected to constant tests. Maintaining good vision requires an integrated approach, including a healthy lifestyle, regular examinations at an ophthalmologist and, if necessary, taking vitamins and minerals specially designed to support the health of the eyes. This article is a detailed guide to the best vitamins and other nutrients necessary for optimal vision health, their sources, advantages and proper use.
Luthein and Zeaksantin: Powerful antioxidants for retina
Luthein and Zeaksantin are carotenoids present in high concentration in the macula, the central part of the retina, responsible for acute vision. They act as powerful antioxidants, protecting the eyes from the harmful effects of blue light and free radicals. These carotenoids play a key role in the prevention of age -related macular degeneration (VMD) and cataracts, two main causes of loss of vision in the elderly.
- The mechanism of action: Luthein and zeaxantin absorb blue light, reducing its damaging effect on the photoreceptors of the retina. They also neutralize free radicals formed as a result of oxidative stress, which can damage the eye cells.
- Sources: The best food sources of Luthein and Zeaksanthin include dark green sheet vegetables, such as spinach, kale cabbage and sheet greens. Other good sources are eggs (especially yolks), corn and oranges.
- Recommended dosage: Although the exact recommended daily dose of Luthein and Zeaxanthin has not yet been installed, many studies show that the reception of 10 mg of lutein and 2 mg of zexanthin per day can be useful for the health of the eyes.
- Indications for use: Luthein and Zeaksantin are especially important for people with high risk of VMD or cataracts, as well as for those who spend a lot of time before the screens or are exposed to bright light.
- Cautions: Luthein and Zeaksantin are usually safe for most people. However, before taking additives, it is recommended to consult a doctor, especially if you have any existing diseases or take any medication.
- Choosing additives: When choosing additives Luthein and Zeaksantin, pay attention to the quality of products, the source of raw materials and the availability of certificates. Choose additives from well -known manufacturers who test their products for cleanliness and efficiency.
Vitamin A: Key to vision in the dark and health of the cornea
Vitamin A plays an important role in vision, especially in conditions of low illumination. It is necessary for the formation of a rhodopsin, a photosensitive pigment in the retina, which allows us to see in the dark. In addition, vitamin A is necessary to maintain the health of the cornea, a transparent outer layer of the eye.
- The mechanism of action: Vitamin A is converted into retinal, which is connected to the OPSIN protein, forming rhodopsin. When the light falls on the rhodopsin, it breaks down, generating nerve impulses that are transmitted to the brain, allowing us to see. Vitamin A also helps to moisturize the cornea and protects it from infections.
- Sources: Vitamin A is contained in two forms: retinol (vitamin A of animal origin) and carotenoids (vitamin A of plant origin). Good sources of retinol include liver, dairy products and eggs. Carotinoids, such as beta-carotene, are found in carrots, sweet potatoes and pumpkin.
- Recommended dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women.
- Indications for use: Vitamin A deficiency can lead to night blindness, dry eyes and increased susceptibility to eye infections. Additional intake of vitamin A can be useful for people with a deficiency of this vitamin, as well as for those who experience dry eyes.
- Cautions: Excessive consumption of vitamin A can be toxic, especially in the form of retinol. Symptoms of vitamin A overdose include nausea, vomiting, headache and dizziness. Pregnant women should avoid taking high doses of vitamin A, as this can lead to congenital defects.
- Choosing additives: When choosing vitamin A additives, choose products containing beta-carotene, which is converted into vitamin A in the body as necessary. This reduces the risk of an overdose.
Vitamin C: a powerful antioxidant to protect against oxidative stress
Vitamin C is a powerful antioxidant that helps to protect the eyes from damage caused by free radicals. It also plays an important role in the production of collagen, a protein that supports the structure of the eyes.
- The mechanism of action: Vitamin C neutralizes free radicals resulting from oxidative stress, which can damage the eye cells. It also contributes to the synthesis of collagen, which is necessary to maintain the health of the cornea, sclera and other eye structures.
- Sources: The best sources of vitamin C include fruits and vegetables, such as citrus fruits (oranges, grapefruit, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper and broccoli.
- Recommended dosage: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. To maintain the health of the eyes, you can consider taking higher doses, up to 500 mg per day.
- Indications for use: Vitamin C can be useful for the prevention of cataracts and the VMD, as well as for maintaining the health of the eyes in general.
- Cautions: Vitamin C is usually safe for most people. However, high doses of vitamin C can cause stomach disorder, diarrhea and nausea.
- Choosing additives: When choosing vitamin C additives, choose products containing ascorbic acid, the most common and studied form of vitamin C.
Vitamin E: Protection against free radicals and support for the health of the retina
Vitamin E is another powerful antioxidant that helps to protect the eyes from damage caused by free radicals. It is especially important for maintaining the health of the retina.
- The mechanism of action: Vitamin E neutralizes free radicals resulting from oxidative stress, which can damage the retinal cells. It also helps to protect lipids that make up cell membranes from oxidation.
- Sources: Good sources of vitamin E include vegetable oils (sunflower, olive, almond), nuts (almonds, walnuts, hazelnuts), seeds (sunflower, pumpkin) and green leafy vegetables.
- Recommended dosage: The recommended daily dose of vitamin E is 15 mg.
- Indications for use: Vitamin E can be useful for the prevention of VMD and cataracts, as well as for maintaining the health of the eyes in general.
- Cautions: Vitamin E is usually safe for most people. However, high doses of vitamin E can increase the risk of bleeding.
- Choosing additives: When choosing vitamin E additives, choose products containing alpha-tocopherol, the most active form of vitamin E.
Zinc: an important mineral for the health of the retina and transportation of vitamin A
Zinc is an important mineral that plays a key role in the health of the retina and vehicle A transport from the liver to the retina.
- The mechanism of action: Zinc is a component of many enzymes necessary for the normal retinal function. He also participates in the transport of vitamin A from the liver to the retina, where it is used for the production of rhodopsin.
- Sources: Good zinc sources include meat, poultry, seafood, nuts, seeds and whole grains.
- Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
- Indications for use: Zinc deficiency can lead to vision of vision in the dark and increased risk of VMD. An additional method of zinc can be useful for people with zinc deficiency, as well as for those who are at risk of developing the VMD.
- Cautions: High doses of zinc can lead to stomach disorder, nausea and vomiting. Long -term intake of high doses of zinc can also disrupt the absorption of copper.
- Choosing additives: When choosing zinc additives, choose products containing easily digestible zinc forms, such as zinc picoline or zinc citrate.
Omega-3 fatty acids: support for the health of dry eyes and reduction in the risk of VMD
Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-oxahexic acid), play an important role in maintaining the health of the eyes. They help reduce inflammation, improve the function of the lacrimal glands and reduce the risk of VMD.
- The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the eyes and improve the function of the lacrimal glands. DHA is the main structural component of the retina, and its sufficient consumption is important to maintain the health of the retina.
- Sources: The best sources of omega-3 fatty acids include fatty fish (salmon, tuna, sardines, mackerel), linseed seeds, chia seeds and walnuts.
- Recommended dosage: The recommended daily dose of omega-3 fatty acids is 250-500 mg EPA and DHA.
- Indications for use: Omega-3 fatty acids can be useful for treating dry eyes syndrome, as well as to reduce the risk of VMD.
- Cautions: Omega-3 fatty acids are usually safe for most people. However, high doses of omega-3 fatty acids can increase the risk of bleeding.
- Choosing additives: When choosing the additives of omega-3 fatty acids, choose products containing high concentrations of EPA and DHA. Choose additives from well -known manufacturers who test their products for cleanliness and safety. Make sure that additives do not contain mercury and other pollutants.
Bioflavonoids (vitamin p): Strengthening the action of vitamin C and protection of eye capillaries
Bioflavonoids, also known as vitamin P, are a group of plant compounds with antioxidant and anti -inflammatory properties. They help strengthen the capillaries of the eyes and strengthen the action of vitamin C.
- The mechanism of action: Bioflavonoids strengthen the walls of the capillaries, improving blood circulation in the eyes and protecting them from damage. They also help vitamin C better perform their antioxidant functions.
- Sources: Good sources of bioflavonoids include citrus fruits (especially the white part of the peel), berries, grapes, tea and dark chocolate.
- Recommended dosage: There is no established recommended daily dose of bioflavonoids. However, taking 500-1000 mg per day can be useful for the health of the eyes.
- Indications for use: Bioflavonoids can be useful for the prevention of cataracts, glaucomas and other eyes of the eyes associated with circulatory disorders.
- Cautions: Bioflavonoids are usually safe for most people.
- Choosing additives: When choosing bioflavonoid additives, choose products containing a mixture of various bioflavonoids such as quercetin, routine and hesperidine.
N-acetylcistein (NAC): Support for the health of the lens and protection against oxidative stress
N-acetylcysteine (NAC) is an antioxidant that helps protect the eye cells from damage caused by free radicals. He can also help slow down the progression of cataracts.
- The mechanism of action: NAC is the predecessor of glutathione, one of the most powerful antioxidants in the body. It helps neutralize free radicals and protect the lens of the eye from oxidative stress.
- Sources: NAC is not contained in food. It can only be obtained in the form of an additive.
- Recommended dosage: The recommended dose of NAC for the eyes of the eyes is 600-1200 mg per day.
- Indications for use: NAC can be useful for the prevention and treatment of cataracts, as well as to protect the eyes from other diseases associated with oxidative stress.
- Cautions: NAC is usually safe for most people. However, some people may experience side effects, such as nausea, vomiting and diarrhea.
- Choosing additives: When choosing NAC additives, choose products from well -known manufacturers who test their products for cleanliness and efficiency.
Taurin: retinal protection and support for photoreceptor function
Taurin is an amino acid that is contained in a high concentration in the retina. It plays an important role in protecting the retina from damage and supporting the function of photoreceptors.
- The mechanism of action: Taurin helps stabilize cell membranes in the retina and protects them from oxidative stress. It also participates in the transmission of nerve impulses in the retina and supports the function of photoreceptors.
- Sources: Taurin is found in meat, fish and dairy products.
- Recommended dosage: The recommended dose of Taurin for the health of the eyes is 500-1000 mg per day.
- Indications for use: Taurin can be useful for the prevention and treatment of retinal diseases, such as VMD and diabetic retinopathy.
- Cautions: Taurin is usually safe for most people.
- Choosing additives: When choosing Taurin additives, choose products from well -known manufacturers who test their products for cleanliness and efficiency.
Ginkgo biloba: improving blood circulation in the eyes and protection against glaucoma
Ginkgo biloba is a plant extract that improves blood circulation in the eyes and protects against glaucoma.
- The mechanism of action: Ginkgo biloba improves blood circulation in the eyes, which ensures the flow of oxygen and nutrients to the retina and the optic nerve. It also has antioxidant properties and protects the eye cells from damage.
- Sources: Ginkgo biloba is not contained in food. It can only be obtained in the form of an additive.
- Recommended dosage: The recommended dose of ginkgo bilobe for the health of the eyes is 120-240 mg per day.
- Indications for use: Ginkgo bilobe can be useful for the prevention and treatment of glaucoma, as well as for improving vision with diabetic retinopathy.
- Cautions: Ginkgo bilobe can interact with some drugs such as anticoagulants and antiplatelets. Before taking the ginkgo biloba, you need to consult a doctor.
- Choosing additives: When choosing ginkgo biloba additives, choose products from well -known manufacturers that are standardized in terms of the content of active components, such as flavonoids and terpenes.
Alpha-lipoic acid (ALA): Powerful antioxidant and protection against diabetic retinopathy
Alpha-lipoic acid (ALA) is a powerful antioxidant that helps protect the eye cells from damage caused by free radicals. It can also be useful for the prevention of diabetic retinopathy.
- The mechanism of action: ALA neutralizes free radicals and protects the eye cells from oxidative stress. It also improves the function of mitochondria, cell energy stations, and increases insulin sensitivity.
- Sources: ALA is contained in small quantities in some foods, such as spinach, broccoli and red meat. It can also be obtained in the form of an additive.
- Recommended dosage: The recommended ALA dose for the eyes of the eyes is 300-600 mg per day.
- Indications for use: ALA can be useful for the prevention of diabetic retinopathy and other eye diseases associated with oxidative stress.
- Cautions: ALA is usually safe for most people. However, some people may experience side effects, such as nausea, vomiting and stomach disorder.
- Choosing additives: When choosing ALA additives, choose products from well -known manufacturers who test their products for cleanliness and efficiency.
Recommendations for the use of vitamins for vision
- Consult a doctor: Before taking any vitamins or additives for vision, you need to consult a doctor. The doctor will be able to evaluate your health status and determine which vitamins and minerals will be the most useful for you.
- Choose quality products: When choosing vitamins and additives, choose products from well -known manufacturers who test their products for cleanliness and efficiency.
- Follow the recommended dosages: Do not exceed the recommended dosages of vitamins and minerals. Excessive consumption of some vitamins and minerals can be toxic.
- Take vitamins with food: Many vitamins and minerals are better absorbed if you take them with food.
- Be patient: Vitamins and minerals do not give instant results. To achieve the optimal effect, it is necessary to take them regularly for several months.
- Lead a healthy lifestyle: Reception of vitamins and minerals is only one aspect of maintaining visual health. It is also necessary to lead a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of smoking.
- Visit an ophthalmologist regularly: Regular examinations of an ophthalmologist are necessary for the timely detection and treatment of any vision problems.
Eye nutrition
In addition to taking vitamins and minerals, it is also important to adhere to a balanced diet rich in nutrients necessary for the health of the eyes.
- Eat a lot of fruits and vegetables: Fruits and vegetables contain many vitamins, minerals and antioxidants necessary for the health of the eyes. Dark green leafy vegetables, such as spinach and cabbage, as well as bright fruits and vegetables, such as carrots, sweet potatoes and pumpkin, are especially useful.
- Eat fatty fish: Fat fish, such as salmon, tuna and sardines, contains a lot of omega-3 fatty acids necessary for the health of the eyes.
- Limit the consumption of processed products, sugar and saturated fats: Producted products, sugar and saturated fats can harm the health of the eyes. Try to limit their consumption.
- Drink enough water: Enough water consumption is important to maintain the health of the eyes. Dehydration can lead to dry eyes.
Conclusion
Maintaining visual health requires an integrated approach, including a healthy lifestyle, regular examinations at an ophthalmologist and, if necessary, taking vitamins and minerals specially designed to support the health of the eyes. Luthein, zeaxantin, vitamin A, vitamin C, vitamin E, zinc and omega-3 fatty acids are only some of the nutrients that can help protect the eyes from damage and maintain their health. Consult a doctor to determine which vitamins and minerals will be the most useful for you, and adhere to a balanced diet rich in nutrients necessary for the health of the eyes. Remember that vision care is an investment in your future.